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Coach Sando Training CST offers equestrian athletes of all disciplines customized online training and nutrition programs

03/11/2026

🐎🔥 **If your big-moving horse keeps beating up your lower back, stretching more may NOT be the answer.**

Some riders get pulled forward by bigger movement because they are already starting the ride with:

⬆️ Ribs flared
🔄 Pelvis tipped forward
🧱 Lower back doing too much work

That can make it harder to follow the horse comfortably.

And once your back starts guarding, you may ride more protectively instead of moving with the horse. 👀

Stretching may feel good temporarily.

But if your body goes right back to the same strategy when you ride, the problem is not just flexibility.

You need better control.

TRY THESE TWO DRILLS 💪

**1️⃣ WINDSHIELD WIPERS**

🔁 2 sets of 20
🎯 Control the rotation
🚫 Do not just flop side to side

**2️⃣ HOLLOW BODY HOLD + PLATE**

🔁 8 reps
⏱️ Hold 5 seconds each rep
📍 Keep ribs stacked over pelvis
🔥 Control the trunk without over-arching

The goal is to help your body stay more organized when your horse creates bigger movement underneath you.

This does NOT mean every rider with back pain has the same problem.

But it is one pattern worth assessing.

👇 Comment **ASSESS** and I’ll send you the YARA rider assessment so you can find out what your body may actually need.

**Question:**
🐴 When your horse gets bigger through the stride, what happens first: your back tightens, your hips brace, or you get pulled forward?

02/11/2026

🐎🔥 If your leg aid starts with your knee flinching, your horse may be getting more noise than clarity.

A leg aid should not feel like:

🦵 Knee fires
⚡ Calf taps
🚫 Leg disappears
🔁 Then repeats again

That can make the cue inconsistent.

A steadier leg needs control from higher up the chain.

That means your:

🍑 Glutes
🦵 Hamstrings
🔥 Hip stabilizers
🎯 Trunk control

all help keep your leg organized enough to give a clearer aid.

TRY THIS: SINGLE-LEG STRAIGHT-LEG GLUTE BRIDGE 💪

✅ Drive the heel down
✅ Keep the pelvis level
⏱️ Hold up to 60 seconds
🔁 3 sets per side

The goal is not just squeezing harder.

It is teaching your body to:

🎯 Hold position
⚖️ Stay organized
🔥 Create steady tension
🚫 Stop turning every leg aid into a quick knee-driven tap

Sando Cue:
👉 Keep the pelvis quiet and let the hip do the work.

Your horse does not need a louder aid.

Your horse needs a clearer one. 🐴

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📲 Share this with a rider who struggles with a busy lower leg.

👇 What happens to YOUR leg aid when you get tired: knee pinches, heel comes up, or leg starts swinging?

🐎⚡ If your lower leg moves over fences, do NOT automatically blame your ankles.A moving lower leg can show up for differ...
01/11/2026

🐎⚡ If your lower leg moves over fences, do NOT automatically blame your ankles.

A moving lower leg can show up for different reasons.

Research in showjumping has shown that stirrup forces can change with:

🐴 Rider position
↔️ Canter lead
🏇 Obstacle approach

Other research suggests that:

📏 Stirrup length
🪑 Saddle tilt

can also change rider kinetics.

So before adding another round of calf raises, ask a better question:

🎯 WHEN does your lower leg move?

Approach?

⬆️ Takeoff?

⬇️ Landing?

Then look at the full picture:

📊 Assess the athlete
🎥 Review the riding
🪑 Check the setup
💪 Train what appears relevant
🔁 Retest the SAME riding task

The answer could involve:

🦵 Physical capacity
🎯 Technique
🪑 Tack setup
⚖️ Or several factors together

Your lower leg moving is information.

It is NOT automatically proof of weak ankles.

🔖 Save this before adding another ankle exercise to your program.

👇 When does YOUR lower leg move most?

Approach, takeoff, or landing?

30/10/2026

🐎🔥 What changes when your body can actually keep up with your riding?

One of our riders went from feeling spent after one horse…

to riding four horses in a day, handling barn work, doing tours, and still feeling physically capable. 💪

That is the part riders often miss.

Your fitness does not just affect what happens in the gym.

It affects whether you can:

🐴 Ride multiple horses
🔥 Maintain your seat as fatigue builds
⚖️ Stay organized in sitting trot
💪 Handle canter work
🔄 Control rotation through your trunk and pelvis
🧠 Keep your position when your body is tired

She also noticed a major improvement in her seat and in how well she could use her body during the ride.

That matters.

Because as fatigue increases, your ability to stay controlled, responsive, and consistent can start to drop.

The goal is not to turn riders into gym athletes.

The goal is to build enough physical capacity that your body can support the amount and level of riding you actually want to do. 🎯

📊 Assess the rider.
💪 Train what is limiting them.
🐎 Then see what changes in the saddle.

👇 Go to the link in our BIO to find out how to work with me and my team !

29/10/2026

🐎🔥 **Heavy hands are not always a hand problem.**

Riders usually blame:

🤲 Bad feel
💪 Weak grip
🐴 A strong horse

But one thing gets missed all the time:

🎯 **Your pelvis.**

If your pelvis is not organized underneath you, your body may start searching for stability somewhere else.

That can look like:

⬆️ Shoulder hiking
🪽 Shoulder blade locking down
🤲 Arm bracing
⚠️ More tension through the reins

Now your hand is not just communicating.

It is helping you stay upright.

That is compensation.

And strengthening your grip will not fix a stability problem happening farther up the chain. 🚫

TRY THIS: FLOATING HEEL REVERSE LUNGE + KNEE PUNCH 💪

✅ Stay tall
✅ Keep the pelvis controlled
✅ Let the upper body stay free
✅ Drive through the front leg
✅ Finish with the knee punch

The goal is to keep your center organized while your limbs move independently.

**Sando Cue:** 🎯
👉 Own the pelvis. Free the upper body.

Your hands can sometimes tell you what the rest of your body is struggling to control.

Before blaming the horse, look at the rider too.

👇 Comment **ASSESS** and let’s find out what your body actually needs.

28/10/2026

🐎 Your workout should leave you able to ride your horse.

If you’re so sore that getting into the saddle feels like another workout, we need to look at the dose. 👀

Exercise selection matters. So does how much we ask you to do.

At Coach Sando Training, we believe in the MINIMAL EFFECTIVE DOSE. 🎯

Enough training to move you toward your goals, with recovery and consistency built into the plan.

That means considering:

💪 What your body needs to work on
⚖️ How much training you can recover from
🐎 What you’re asking of yourself in the saddle
🔁 What you can realistically keep doing

And if you’re training because you want to be better for your horse, a program that leaves you dreading the next session creates another barrier.

Some soreness can happen. It doesn’t need to be the goal or the measure of a successful workout.

🎯 Sando Cue: Choose the exercise. Get the dose right.

🔖 Save this reminder before your next workout.

27/10/2026

🐎🔥 RIDER REBUILD, BONUS 2

If moving your outside leg back during haunches-in throws your whole position off…

👀 You may need better hip-to-trunk independence, not a stronger aid.

Bonus 1 trained lateral endurance.

Today, we separate hip movement from pelvic movement. 🎯

In travers, your horse needs to keep:

↔️ The haunches inward
🔄 Bend through the body
🎵 Rhythm
➡️ Forward travel

Your legs have different jobs.

But your trunk still needs to stay organized.

If your thigh moves back and your pelvis rotates with it, you may also change:

⚠️ Your seat
🤲 Your rein pressure
⚖️ Your overall balance

That does NOT mean every haunches-in problem comes from the rider.

But this is one physical capacity worth training.

BONUS 2: BANDED QUADRUPED HIP EXTENSION 💪

✅ Start on hands and knees
🦵 Move one thigh backward
🚫 Do not arch your back
🚫 Do not open your pelvis
⏱️ Pause for 2 seconds
🔁 2 to 3 sets of 10 to 12 per side

Sando Cue: 🎯
👉 Move the thigh, not the belt buckle.

The goal is simple:

🔥 Hip extension
📍 Stable pelvis
🧠 Better coordination

This is the final Rider Rebuild bonus.

🔖 Save the full series
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📲 Share it with another rider

Want a clear starting point for your off-season training?

👇 Comment ASSESS and I’ll send you the YARA website.

📊 Take the rider assessment, find out what YOU need to focus on, and use that information to guide your off-season training.

🔥 There is also a special discount waiting for you on the site.

26/10/2026

🐎🔥 RIDER REBUILD, BONUS 1

Half-pass harder in one direction? 👀

Before blaming the horse, check whether your own lateral strength and trunk control are part of the picture.

Half-pass asks your horse to move:

➡️ Forward
↔️ Sideways
🔄 With bend
⚖️ While staying balanced

Your body needs to stay organized too.

That includes:

🦵 Hip-adductor endurance
🔥 Oblique strength
📍 Lateral trunk control

If that control fades, you may:

⬇️ Collapse through one hip
↔️ Lean across the saddle
⚠️ Change the load your horse has to manage

That does NOT mean every difficult half-pass is a strength problem.

It is a skilled movement.

But this is one physical quality worth checking. 🎯

BONUS 1: COPENHAGEN SIDE PLANK + BAND ROW 💪

✅ Top knee on a bench
✅ Ribs stacked over pelvis
🔁 2 to 3 sets of 10 to 12 per side
🤲 Row the band toward your rib cage
🚫 Do not let your trunk collapse

Sando Cue: 🎯
👉 Stay long through the trunk while the arm moves.

This trains the hip adductors and lateral trunk together.

🔖 Save Bonus 1.

Tomorrow:

🔥 Final Bonus, haunches-in and moving the leg without taking the pelvis with it.

25/10/2026

🐎🔥 DAY 14 OF THE RIDER REBUILD

You have practiced rebalancing before technical questions.

Now ask yourself:

👀 Can your body come out of a galloping position without using the reins to pull yourself upright?

Yesterday, we trained trunk control during acceleration.

Today, we train the opposite:

🎯 A controlled change back to a taller posture.

Before a technical question like a coffin, your horse may need to shorten stride while maintaining:

⚖️ Balance
🔥 Energy
🐴 Organization

Your body has to reorganize too.

If that capacity is limited, you may:

⬅️ Throw your shoulders back
🤲 Lean on the reins
⬇️ Drop heavily into the saddle

That can make the horse’s own rebalancing harder.

This is where off-horse training supports the work you are already doing with your riding coach. 💪

DAY 14: BANDED GOOD MORNING 🔥

✅ 3 sets of 10 to 12 reps
🟢 Step on the band
📍 Keep your trunk stacked
🍑 Hinge through the hips
💪 Use glutes and hamstrings to control the movement
⬆️ Drive the hips forward to return

Sando Cue: 🎯
👉 Hips move. Trunk stays organized.

The goal is NOT to yank yourself upright.

The goal is to control the change in position.

🐎 Be honest, when you come out of your galloping position, what happens first?

1️⃣ Shoulders fly backward
2️⃣ You grab the reins
3️⃣ You drop into the saddle
4️⃣ You stay pretty organized 😎

👇 Drop your number below.

🔖 Save Day 14.

And we are not done yet.

🔥 BONUS 1 is next, half-pass and the lateral strength needed to support a steadier diagonal.

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➕ Follow for the bonus days.

24/10/2026

🐎🔥 **DAY 13 OF THE RIDER REBUILD**

Working on smoother canter departs, but still getting pulled out of position? 👀

More effort may NOT be the answer.

Your trunk control may be part of the problem. 🎯

Yesterday, we trained lateral stability.

Today, we connect that control to **upward transitions.**

As your horse transitions into canter, your body has to manage a change in rhythm and acceleration without using the reins to hold yourself together. 🐴⚡

That requires your trunk to resist:

🚫 Excessive arching
🔄 Unwanted rotation
⚖️ Pelvic shifting

while your legs continue to work independently.

If your trunk loses position when you apply a leg, you may:

⬆️ Arch your back
🔄 Tip your pelvis
🤲 Start using the reins for balance

That does NOT mean trunk control explains every rough canter depart.

But it is one physical quality we can train off the horse. 💪

DAY 13: BENCH BIRD DOG 🔥

✅ 2 sets of 8 to 10 per side
⏱️ Pause for 2 seconds
📍 Keep ribs stacked over pelvis
🚫 Shorten the reach if your trunk shifts

Want more challenge?

🟢 Add a mini band for the glutes
🏋️ Add a light dumbbell for the upper body

**Sando Cue:** 🎯
👉 Let the arm and leg move. Keep your trunk organized.

The goal is control, not reaching farther.

💬 When your canter depart falls apart, what goes first: your back arches, your pelvis tips, or your hands grab the reins? Drop it below ⬇️ I’ll tell you what it usually means.

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Tomorrow:

🔥 **Day 14, training the transition from galloping position back to a taller posture.**

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